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Lower Back

Superman

Superman (Start)Superman (End)
LevelBeginnerEquipmentBodyweightMechanicCompoundForceStatic

A floor exercise where you lift your arms and legs off the ground, strengthening the lower back, glutes, and hamstrings.

Stretching
Primary musclesLower Back
Secondary musclesGlutesHamstrings

Setup

  1. 1Lie face down on a mat with your legs straight and your arms extended overhead.
  2. 2Rest your forehead lightly on the floor with your neck in line with your spine.

How to perform

  1. 1Lift your arms, chest, and legs a few inches off the floor at the same time.
  2. 2Squeeze your glutes and lower back and look at the floor.
  3. 3Hold the top position for 2–3 seconds.
  4. 4Lower slowly back to the mat and repeat.

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